Portland Pilots 'Angel Wing' 400s

Workout - Portland Pilots 'Angel Wing' 400s

• 10min @ 6'00''/km
• 4 lots of:
  • 100m @ 3'00''/km
• 12 lots of:
  • 400m @ 4'00''/km
  • 1min 10s rest
• 10min @ 7'00''/km

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Emma Abrahamson walks through an outdoor track session for the Portland Pilots in FIRST OUTDOOR TRACK WORKOUT FOR THE PORTLAND PILOTS | Angel Wing Wednesday. Here are the essentials for trying it.

Key points:

• Two groups: Long-Distance does 16 x 400 m. Mid-Distance does 1 x 600 m at 1500 m pace plus a 200-150-100 m ladder. The 16 x 400 m block builds speed endurance. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for related principles.
• Every repeat flows continuously with short active-rest jogs (around 200 m) to keep HR elevated. Our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers why this works.
• Pacing: 5k pace for the 400 m repeats. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for strategies. The 600 m runs at 1500 m race pace (around 1:51 to 1:52). Ladder pieces go fast with short recovery.
• Recovery: 60-sec 200 m jog between 400 m sets, 30-sec jog between ladder intervals.

Workout example:

Long-Distance (16 x 400 m):
  - 400 m at around 5k pace
  - 200 m easy jog (around 60 sec) active rest
  - Repeat 16 times

Mid-Distance (1 x 600 m plus ladder):
  - 600 m at 1500 m race pace (around 1:51 to 1:52)
  - 200 m jog (around 30 sec)
  - Ladder: 200 m fast, 150 m fast, 100 m fast
  - 3 rounds with short jogs between

Adjust repeat count or jog duration to your fitness.

Closing note: Run these track repeats and use the Pacing app to dial in zones.

References

• FIRST OUTDOOR TRACK WORKOUT FOR THE PORTLAND PILOTS | Angel Wing Wednesday - YouTube (YouTube Video)